The previous 7 months have been actually eye-opening for me.

In Could of 2018, after spending the previous 33 years of my life attempting to get greater…

I made a decision to go within the different course:

I used to be going to make a concerted effort to get as lean as attainable whereas nonetheless having a life.

After 6 weeks of very centered effort (counting energy) and seeing NO progress, I made a number of key changes.

Since then, I’ve misplaced 22 kilos AND hit energy coaching private bests:

Positive, we’ve featured success tales from individuals in our neighborhood who’ve misplaced 100+ pounds in a year, 50+ pounds in a year, and different amazing transformations.

So, who desires to listen to about an in-shape man who acquired extra in form?


Nonetheless, I need to share my story for a number of causes.

For starters, I need to present that 15+ years later, I nonetheless follow what I preach and I’m nonetheless studying every single day.

Subsequent, I need to share the issues I did which may appear counterintuitive:

  • I nonetheless ate carbs whereas shedding weight: rice, potatoes, and oats.
  • I did ZERO hours of “cardio,” and 0 “ab” workouts.
  • I acquired stronger, setting quite a few private bests within the gymnasium.
  • I by no means felt like this was unsustainable.

Whether or not you’ve got these closing cussed 10-15 kilos to lose, or you’ve got 80+ kilos to lose, I promise the teachings I share right here may also help you degree up.

Word: All of us have our challenges, and all of us discover sure issues straightforward and different issues brutally troublesome.

As you learn, you’re NOT allowed to say the next:

  • “Should be good, Steve.”
  • “This received’t work for me as a result of…”
  • “I’ll by no means get there as a result of…”

And as a substitute, you’re ONLY allowed to say:

How can I make this lesson work for me in my scenario?

Additionally: that is simply ONE option to drop some pounds. I do know some individuals will function higher on a decrease fats food plan (like I did), whereas some will discover it simpler to drop some pounds following a low-carb food plan. 

You do you, boo.

Listed here are the 7 greatest classes I realized whereas dropping 22 kilos and leveling up my exercises…


In case you are trying to lose weight, calorie restriction is King (or Queen).

With a purpose to drop some pounds persistently, my physique wanted to be in a “caloric deficit”: burning extra energy than I ate, persistently.

Most individuals try to do that by out-exercising a foul food plan.

I don’t have time to run marathons every single day, so I as a substitute put 95% of my effort into fine-tuning my vitamin.

Particularly, I knew I wanted to be in a slight caloric deficit every week.

Nonetheless, inside that week there was fairly a little bit of selection.

I ate extra energy on coaching days (to assist rebuild muscle), and fewer energy on non-training days (to pressure my physique to drag from fats shops).

Nonetheless, the typical between the 2 was low sufficient to pressure my physique to start out burning saved fats which led to general weight reduction.

As a 6 foot tall, 190 pound male who trains 4x every week, right here’s how I ate to get right down to 168 kilos:

  • Skip breakfast every day – eat all energy between midday and 8pm.
  • 2,600 energy on energy coaching days. 
  • 2,100 energy on relaxation days.

I adopted the above calorie technique with a 90%+ compliance price. I share in #Eight under the precise meals I ate, and when.

In different phrases, I didn’t let excellent be the enemy of the nice. (Calculate your own caloric intake estimates here.)

I knew one dangerous day wouldn’t screw up any progress – it’s complete energy consumed over many weeks and months, so so long as my common day was good, I’d get outcomes.

I’ll get into what these energy had been composed of and the way I educated under. However my technique allowed me to construct energy and reduce muscle loss regardless of the deficit (yes, you can lose weight and build muscle at the same time).

LESSON: Begin with energy – know what number of you eat day by day, and modify the quantity down. You’ll be able to differ your calorie depend for coaching days or relaxation days – so long as your complete common quantity is low sufficient to induce weight reduction.

Monitoring energy and never getting outcomes?

You’re nonetheless not damaged! Verify your monitoring – see #four.


I energy educated four days per week for about 60 minutes every exercise with out fail.

That is one thing I really prioritized in my life. I can depend on 1 hand the variety of occasions I didn’t hit the gymnasium four days in every week.

Every day composed of a heavy barbell carry:

I additionally did plenty of body weight training and gymnastic ring work:

So, even supposing I used to be shedding weight and consuming a caloric deficit persistently, judging by the photographs and my measurements I used to be capable of keep most of my muscle, and even construct energy strategically.

For instance, I hit a private finest deadlift of 420 kilos – a 30 pound file, at a weight of 172 kilos.

By lifting VERY HEAVY weights whereas additionally consuming a caloric deficit, my physique was pressured to adapt.

It diverted as many assets as attainable to “rebuild muscle stronger to arrange for the subsequent weight coaching session,” which didn’t depart many energy for “retailer as fats.”

I cowl this extensively in each “Why can’t I lose weight?” and “Can you build muscle and burn fat at the same time?

Not solely that, however as a result of I used to be in a deficit my physique began pulling from the “retailer as fats” pile to gas myself and my exercises.

So this technique actually crushed it for me:

  • Heavy energy coaching.
  • Protein prioritization whereas in a caloric deficit.
  • Consistency and sleep (7+ hours every night time, usually Eight).

LESSON: Most individuals go about weight reduction by making a calorie deficit and doing a bunch of cardio – this implies their physique will burn each fats and muscle for additional power. Weight can be misplaced from each locations. 

In case your purpose is to build a muscular, lean physique, it’s worthwhile to educate your physique to protect as a lot muscle as attainable – and also you try this by coaching heavy!


For the previous 6 months, I’ve been batch cooking up a storm.

1-2 occasions per week, I batch prepare dinner trays of chicken breast, potatoes, Brussels sprouts, broccoli, and/or cauliflower.

Most days, my dinner seems to be like this:

And most weeks, my fridge seems to be like this:

To reply your subsequent query: That’s SodaStream glowing water (less expensive than shopping for bottles or cans), and home made chilly brew espresso. Sure, I’m a weirdo who drinks chilly brew within the useless of winter!

By batch cooking simply as soon as every week, aka making ONE large effort simply as soon as, it basically modified my default habits for the remainder of the week and set me as much as succeed.

I had developed this nasty behavior of ordering supply a number of nights per week – which virtually all people does in Manhattan.

Right here’s why: in comparison with cooking a complete meal, it was simply simpler to successful button on my cellphone and have meals present up 30 minutes later.

Nonetheless, as soon as I began batch cooking, the “lazy” possibility WAS the wholesome (and much cheaper) possibility.

Each night, I might both:

  • Spend cash after which wait 30 minutes for a unhealthy meal to point out up.
  • Put meals in microwave for two minutes and nom nom nom.

Right here’s what I batch cooked:

  • Hen (which I cover in this article), lined in “Every little thing however the Bagel” seasoning.
  • Mini potatoes: minimize in quarters, toss in olive oil, sprinkle with salt, placed on tray, stick in over for 30 min at 350 levels.
  • Brussel sprouts: minimize in quarters, toss in olive oil, sprinkle with salt, placed on tray, stick in over for 30 min at 350 levels.
  • Pre-cut Broccoli and cauliflower: toss in olive oil, sprinkle with salt, placed on tray, stick in over for 30 min at 350 levels.
  • Microwave quinoa or rice from Dealer Joes. Put in microwave.

As soon as every week or so, I’d exit to dinner with associates or household and eat regardless of the hell I wished. I’d additionally drink whiskey (neat). I went on a number of journeys and holidays throughout these previous 7 months, however I used to be all the time proactive with my planning.

I knew the extra diligent I used to be with my weekly habits, the extra ‘enjoyable’ I might have with my ‘occasional’ habits and nonetheless not get derailed.

A very powerful half: by consuming the identical meals every day, I knew precise portion sizes with out having to calculate or determine a lot. I simply did the identical stuff again and again.

LESSON: Your default habits is the explanation you’re the place you’re proper now along with your well being. So change your default. Think about batch cooking to make the straightforward, lazy, default possibility the healthiest.

Study to prepare dinner one factor. Actually one factor. After which increase from there when you construct up some confidence!


For the primary 6 weeks of my weight reduction journey, the dimensions didn’t budge.

I couldn’t determine what the heck was going improper.

Should you’ve ever tried to drop some pounds and the dimensions didn’t go down, it’s straightforward to imagine, “my metabolism is damaged” or “it’s as a result of I’m consuming carbs” or “my physique is exclusive and completely different. Rattling my guardian’s genetics.”

I used to be counting energy precisely (or so I assumed), and the dimensions didn’t transfer which made my head harm.

Clearly I used to be damaged, proper?

All these years of ‘bulking’ had ruined my physique and I used to be not capable of drop some pounds.

Welp, as a agency believer in issues like “science” and “logic,” I made a decision to check my assumption that I used to be truly consuming the quantity of meals I assumed I used to be consuming.

So I bought a cheap ass $10 food scale.

And it rocked my world.

EYE OPENING EXAMPLE: I eat three servings of oats every day, blended into my submit exercise and submit dinner smoothies. A serving of oats is described as “½ cup or 40 grams.” So I used ½ cup of a measuring cup and thought that was fairly near correct.

I then WEIGHED half a cup of oats, and it got here out to 60 grams!

Which implies that for six weeks, I consumed an additional 225 energy with out realizing it.

The identical factor occurred with my lunch from Chipotle: I weighed out the portion of rice within the serving, and in contrast it in opposition to the burden that Chipotle says is a serving. Once more, I used to be overeating by 50%.

Realizing that I used to be overeating my carb parts by 50% a number of occasions per day, NO WONDER I wasn’t shedding weight.

I used to be by accident overeating tons of of energy every single day with out even realizing it.

So I adjusted my meals consumption accordingly.

And for the subsequent 5-6 months, my weight steadily declined.

A part of me was annoyed, embarrassed, and indignant that I didn’t notice I used to be overeating with each meal of every single day.

The opposite a part of me is SO THANKFUL I used to be monitoring every part and dug deeper once I wasn’t getting the outcomes that I ought to have.

For starters, I stepped on the dimensions each morning on the similar time of day.

I saved a rolling 7-day common to ensure the development was transferring in the suitable course, however didn’t sweat variations from everyday. In any case, water weight, sodium, one unhealthy meal – can actually make the day swing.

I’m very grateful I educated myself on the precise macronutrient breakdown of the meals I ate commonly.

I additionally took weekly photos from the entrance and facet. Week to week I couldn’t see modifications.

However month to month, particularly with the dimensions transferring down, I began to see variations and was inspired with the progress.

Plus, I acquired new bathtub towels.

LESSON: Educate your self on the meals you’re consuming, and the way a lot. Each online calorie calculator will provide you with a special reply, so they need to be thought-about only a STARTING level.

Studying these items may also help you begin to craft the experiment you’re conducting of “If I eat like this, I’ll drop some pounds/construct muscle.”

After which begin monitoring your progress!

  • Take photographs.
  • Take measurements.
  • Write down the quantity on the dimensions.

After which make small changes primarily based on the outcomes you’re seeing. Regulate your calorie consumption down or up.

Not getting the outcomes you’re anticipating? Think about monitoring your meals extra carefully to coach your self even additional!

ONE FINAL NOTE: When doubtful, eat much less. Research present we’re horrible at counting, estimating, and remembering. So that you’re in all probability overeating with out realizing it.

In case your purpose is weight reduction, err on the facet of “much less” and also you’ll in all probability eat the correct quantity.


Wish to know my favourite ab workouts that allowed me to get a 6 pack (with these closing 2 abs poking by way of?)

I truly didn’t do any “cardio” or ab workouts over the previous 7 months.

One other notice: I didn’t do any bootcamps or “muscle confusion” or any of that stuff both.

And but right here I’m with Eight-pack abs, wholesome and completely satisfied, regardless of not focusing my efforts on my abdomen.

What offers? Why didn’t I do these issues?

As a result of I hate ab workouts, I hate bootcamps, and I hate cardio.

You additionally can’t spot reduce fat. A flat abdomen comes from a low body fat percentage.

Positive, I went for walks, usually lengthy ones by way of the town.

Generally by way of the course of a day I’d stroll 5+ miles.

However I by no means went for a run, or acquired on a treadmill, or used an elliptical.

As a substitute, I simply centered on getting stronger, consuming a caloric deficit, consuming sufficient protein, and getting sufficient sleep.

I educated my physique to suppose: “I higher construct muscle, as a result of I do know I’m gonna want it once more quickly.” My physique then diverted as many assets to muscle constructing as attainable, pulling from fats shops for power, and helped me lean out whereas staying sturdy.   

Abs aren’t made within the gymnasium, as they are saying – they’re made within the kitchen.

Everyone has ab muscular tissues, they’re simply hidden beneath layers of fats.

So to get my abs to ‘pop’ it merely required me to chop my physique fats proportion low sufficient to take away the fats on prime of them.

Once more, I didn’t focus any effort on my abdomen as a result of I knew that half would maintain itself if I acquired my energy coaching and energy appropriate.

LESSON: Cardio may also help, however isn’t a prerequisite for weight reduction. To construct a sure sort of physique, it’s worthwhile to eat and practice in a sure manner.

  • If you wish to lose some weight and really feel higher: give attention to calorie restriction and do any sort of train – together with cardio – that you just get pleasure from.
  • If you wish to construct a superhero physique: energy practice heavy, eat sufficient protein, and comply with a caloric deficit.


Nowadays, it’s straightforward to imagine carbs are evil.

Paleo says “booo” to carbs, whereas Keto says “GTFO” to just about all carbs.

So what’s the actual deal?

Is the selection REALLY:

  • Minimize out these meals to drop some pounds, however be depressing.
  • Eat these meals, be completely satisfied, and be fats.

Nope. Thermodynamics nonetheless apply. I do 100% agree that sure individuals are affected in a different way by scrumptious combos of carbs and sugar and fats (try The End of Overeating for a deep dive into this).

On the similar time, vilifying carbs doesn’t get to the foundation of the issue, or set you as much as reside a sustainably wholesome, completely satisfied life.

Carbs can nonetheless be a helpful a part of a dietary technique, offered they’re used strategically!

I ate rice, oats, and potatoes most days:

  • I ate rice in my lunch bowl.
  • I put oats in my submit exercise smoothie.
  • I ate potatoes or quinoa with dinner.

Discover something lacking from my record of ‘accepted meals above?’

Liquid carbs.

I didn’t drink any sugary drinks – I caught to black espresso, tea, or water. I occasionally drank alcohol, however that was 1 or 2 drinks, as soon as every week or so.

Discover anything lacking? Snacks.

I ate my large lunch and shake. And an enormous dinner and shake. However no snacks between meals. No grazing. As a result of I wasn’t sabotaging my efforts between meals with energy, I might eat BIG meals – with carbs – and nonetheless are available in beneath my caloric deficit every day.

That is a lot simpler while you’re consuming nutritious meals that fills you up!

So how do carbs match right into a weight reduction plan?

Carbs assist replenish the glycogen shops in my muscular tissues (which get depleted throughout a exercise), present me with gas, and assist me not be depressing whereas staying in a caloric deficit most days.

They’re additionally scrumptious.

The rationale carb heavy meals get a foul rap is as a result of most individuals don’t know true serving sizes.

They’re straightforward to overeat, and folks can’t cease themselves as soon as they begin. For this reason these meals are infamous for inflicting individuals to achieve weight.

I nonetheless eat loads of carbs in potato or rice type, I simply ensure I’ve the correct quantity, and ensure the remainder of my plate is crammed with protein and veggies.

There’s nothing inherently improper with carbs – you simply have a smaller margin for error in the event you plan on consuming them whereas attempting to drop some pounds!

Should you by accident eat 2 servings of broccoli, you may eat an additional 30-50 energy. Unintentionally overeat sweet, soda, pasta, or cake? It could possibly be tons of of energy.

So – sure, you possibly can eat carbs. You simply must plan for them. And know that you’ve a smaller margin for error in case your purpose is weight reduction – particularly as you get right down to decrease physique fats percentages.

LESSON: Don’t eradicate carbs utterly if doing so will trigger to go off the rails and quit in your depressing food plan.

Proceed to eat them, simply eat them intelligently!

For instance, a portion of pasta might be 30% of the scale of what picture you presently have in your head.

Another suggestions:

  • Should you REALLY need pizza tonight, nice. Plan for it. Skip breakfast and eat a extremely wholesome lunch, and you may STILL are available in beneath your calorie targets for the day. 
  • Should you can’t assist your self from consuming chocolate chip cookies at work, plan round that inevitability by maintaining a healthy diet earlier than and after work.
  • Batch cooking, planning, and getting proper again on observe are essential.


I’ve a web based coach.

I might say it’s costly, however that’s relative.

He’s value each penny.

Both one thing is value it, or it isn’t.

All of us pay $12/month for Netflix and $60 a month for a cellphone and $80 a month for web as a result of it’s value it to us.

I personally pay tons of of a month for a web based coach as a result of the return on funding I get for my well being, my confidence, and outsourcing my exercise programming is a no brainer for me.

Right here’s why:

  • I get up and I do know precisely what exercise I must do. No thought required.
  • I do know precisely how a lot I must eat as a result of my coach helped me plan issues out. No thought required.
  • I do know I’m doing workouts appropriately as a result of I ship him footage for him to verify my type. No fears of wounding myself.
  • I’ve any person to encourage and preserve me accountable once I get impatient or bored. No want for self-pep discuss.

I merely adopted my coach’s directions.

I do know that I by no means would have been capable of lose this weight or hit my deadlifting targets with out him: simply selecting up 420 kilos at 172 kilos of body weight.

I can’t wait to see what I’m able to subsequent, and I hope my coach (Shout out Anthony!) will work with me for the subsequent decade!

500 pound deadlift? I feel so.

LESSON: Day-after-day, whether or not you notice it or not, you prioritize what you spend money on along with your time and your cash. I used to take a position my money and time in ordering takeout, journey, and nights out on the bar.

I minimized plenty of these issues to as a substitute focus my funding in two key areas:

  • Batch cooking my very own meals (which saved me $$$$).
  • Fewer nights out consuming (saved me $$$).
  • Hiring a coach to assist me get stronger.

How are you investing your money and time? It’s not what you say, it’s what you try this reveals your true priorities.

In case you are severe about your well being, if in case you have particular targets you need to attain, otherwise you’ve tried a number of occasions to get in form by yourself with out success, contemplate hiring a coach.

It’s a severe funding, however I’ve discovered it to be the very best cash I spend every month. I had a lot success with it, and we had so many individuals requesting Nerd Health instruction, that we constructed our personal teaching program.

You’ll be able to study extra about our Teaching Program and converse with our workforce by signing up within the field under:


Everyone asks, so I determine I’ll simply inform you the precise parts. You’ll discover that I ate a LOT of protein.

As a result of I used to be consuming a caloric deficit, my purpose was to eat loads of protein, which helped me really feel full (not hungry), give my muscular tissues sufficient gas to rebuild themselves, AND not lose my energy.

Coaching days: 2,600 energy

  • 240g protein x four cal = 960 energy
  • 285g carbs x four cal = 1,140 energy
  • 60g fat x 9 cal = 540 energy

Non-training days: 2,115 cal

  • 240g protein x four cal = 960 energy
  • 165g carbs x four cal = 660 energy
  • 55g fat x 9 cal = 495 energy


  • BREAKFAST: Black espresso (intermittent fasting for the win).
  • TRAINING AT 11AM on Monday, Wednesday, Thursday, and Saturday.
  • LUNCH 12pm: Chipotle: double rooster, white rice, lettuce, cheese.
  • POST LUNCH Powerbomb shake: 1pm 100g oats, 2 servings of vanilla whey protein, frozen spinach, frozen berries, 12 ouncescold water.
  • DINNER 7pm: 2 servings of candy potato or rice, Eight-10 ouncesof rooster, after which broccoli, Brussels sprouts, or cauliflower.
  • POST DINNER shake 7:30pm: 1 serving of vanilla whey, 40g of oats, frozen spinach, frozen berries, 10 ouncescold water.


  • LUNCH 12pm: Chipotle: double rooster, white rice, lettuce, cheese.
  • Put up Shake 1pm: 2 servings of whey protein.
  • DINNER 7pm: 1 serving of candy potato or rice or quinoa, Eight-10 ouncesof rooster, and broccoli, Brussels sprouts, or cauliflower.
  • Put up dinner shake 7:30pm: 1 serving of whey, Eight ounceswater.


Another questions? Depart them within the feedback under and I can increase this part!


My weight reduction and energy positive aspects weren’t easy, however additionally they don’t really feel unsustainable.

My largest funding every month is my coach, and he’s value each penny.

In any other case, my days are pretty boring and constant:

  • I skip breakfast.
  • I energy practice for 45 minutes four occasions per week, and get sufficient sleep.
  • I eat the identical lunch every day.
  • I batch prepare dinner the identical issues to eat for dinner: rooster, veggies, and rice or potatoes.

Positive, I don’t appear like an Instagram health mannequin, and Marvel Studios received’t be calling anytime quickly.

That’s okay with me!

That is what 7 months of centered effort, calorie counting, and constant energy coaching outcomes appear like for any person attempting to get lean.

I additionally loved myself. Outdoors of working Nerd Health, I in all probability learn 30 books in these 7 months, loved the occasional grownup beverage and slice of pizza, spent loads of time enjoying video video games (I simply completed the story of Crimson Useless Redemption 2), and nonetheless took holidays and journeys to go to family and friends.

I used to be additionally rattling centered and actually devoted to my efforts over these previous 7 months.

They are saying “happiness equals actuality minus expectations.”

We’re bought fast fixes by stunning individuals, and assume in simply 7 minutes a day, or with a capsule or powder, we can also appear like them.

That is my actuality: a nerd who lives and breathes these things, attempting to construct a greater physique sustainably, whereas additionally having fun with life.

Ensure you have the suitable expectations matched with what you’re willing to sacrifice!

Right here’s what it required:

  • Diligent monitoring. The nearer I acquired to my purpose, the slower I misplaced weight – this is because of easy arithmetic: my physique burns fewer energy every single day as a result of there’s much less of me to energy. So my margin for error every day grew smaller and smaller if I nonetheless wished outcomes.
  • Boring consistency. I ate the identical meals most days. Due to that, it made it tremendous easy for me to know the way a lot I used to be allowed to eat.
  • Proactive planning. With few exceptions, I knew I used to be going to eat for lunch and dinner for the subsequent few nights. I knew precisely what number of energy had been in my lunches and in my dinners, and I labored exhausting to plan forward. I can depend on one hand the variety of occasions I acquired to dinner and stated “now, what shall I order for meals?” due to what was within the fridge…
  • Saying “no.” I drank much less alcohol. I went out to dinner much less. I made fewer stops at 99 cent pizza locations in Manhattan. I acquired to mattress early on Friday nights to coach on Saturday. I centered on getting extra sleep. I stated no to associates with whom I are inclined to drink extra alcohol once I’m round them.

I do know I do know, this isn’t very attractive.

Measuring stuff isn’t easy. And saying no is tough. However rattling it, I’m so happy with the previous 7 months and may’t wait to see what the subsequent 7 months maintain.

THE MOST IMPORTANT PART: This feels sustainable to me.

I didn’t crash food plan. I didn’t put myself by way of distress and manipulate water consumption to look “ripped” for my “after” picture.

It’s extra like a “earlier than and now” as a substitute of “earlier than and after,” as a result of that is me as I’m.

I really feel like I can eat like this for the subsequent 10 years. I could make small changes to construct extra muscle whereas staying lean, and begin working in direction of hitting a 500 lb deadlift.

To recap:

  • Carbs aren’t evil, however they’ve to slot in your day by day calorie allotment!
  • Know your numbers. Should you’re not shedding weight, observe your meals.
  • Heavy energy coaching ensures you lose the suitable weight – physique fats.
  • You don’t want “cardio,” or “ab work.” You want a decrease physique fats proportion. Which is completed by way of vitamin.

I hope this helps you make your subsequent steps.

When you have 100+ kilos to lose, ask your self “how can I apply 1-2 of those classes to my life?”

When you have four youngsters and three jobs, ask your self “how can I attempt to make these classes work for me?”

Should you’re presently pondering, “Steve I’m gonna drop some pounds by going Paleo/Keto/Vegan, this doesn’t work for me,” Cool. I’m only one nerd who discovered a path that labored for him and wished to share. You do you 🙂

And I’d love to listen to from you and reply any questions you might need!


PS: When you have the cash to spend money on your self, I’d advocate you look into hiring a coach. Whether or not it’s an online coach with Nerd Fitness, or an in-person coach that will help you excellent your actions, the suitable coach is a sport changer!


All picture sources may be learn proper right here.[1]